Exercise is Medicine
How to start a healthy living and exercise program…
When starting an exercise program it is important to find an activity you enjoy and begin slowly with gradual build up. Try to begin doing some sort of easy activity such as a simple walking program on alternate days each week. The ultimate target is 150 minutes per week of some type of cardiac (aerobic) movement but in the early days this amount can be less as you gradually build up a regular routine.
The components of a well –balanced exercise program include:
1. Aerobic Activity
Using large muscle groups in a consistent rhythmic manner. This can include walking, cycling, rowing, skipping, elliptical walker, stair climber or even running. It is important to begin at low intensity and ultimately build through to moderate effort to gain health benefits. As you become fitter there can be some more intense or vigorous sessions added, but not in the beginning.
2. Strength Training
This helps build muscle tone which not only assists with strength and posture, but will also reduce fatigue and assist with preventing falls and aid balance, particularly as you move into an older age group.
3. Flexibility
Stiffness in the lower back and large joints is common as we age, so some form of stretching with floor exercises or yoga will assist to promote joint range of motion and better activity performance.
4. Nutrition
A healthy eating program will assist in providing optimal fuel for the body as well as the recovery ingredients needed after workouts. An intake of carbohydrates, protein and healthy fats will provide all the fuel you need, together with a range of healthy vitamins and minerals for ultimate body health.
“The evidence for a well-balanced exercise program has been established over several decades of research”. Exercise has been shown to have powerful benefits in lowering the risk of heart attack, stroke, diabetes, high blood pressure, high cholesterol and a range of cancers including bowel, prostate, breast and colon.
It is important you seek guidance from your local doctor as to your suitability and the level at which you start out on your exercise program. Follow the advice as to what check-ups you may require. Further detailed advice can be obtained from a specialist qualified in the sports and exercise medicine field. There are a number of these practitioners working at the Epworth Sports and Exercise Medicine Group in Richmond.
Summary of Exercise Program (FITT)
FREQUENCY – Start at three sessions per week, aiming to build up to five to six sessions
INTENSITY– Moderate effort means you are able to hold a conversation whilst exercising but the intensity should be hard enough so that you cannot sing.
TYPE – any activity using large muscle groups will provide the aerobic benefits but it is important to mix up you activities to give different muscles a chance to work over the course of the week.
TIME – initially begin with 10 to 15 minute sessions, gradually building up to 30 minutes per day with the ultimate target of 150 minutes per week. The 30 minutes can be cumulative, for example 3 x 10 minute exercise bursts.